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Avocado vs. Roselle — In-Depth Nutrition Comparison

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How are avocados and roselle different?

  • Avocados are richer in vitamin B3, potassium, and vitamin B2, while roselle is higher in calcium, iron, and magnesium.
  • Roselle covers your daily need for calcium, 20% more than avocados.
  • Avocados contain 6 times more vitamin B3 than roselle. Avocados contain 1.738mg of vitamin B3, while roselle contains 0.31mg.

Avocados, raw, all commercial varieties and Roselle, raw types were used in this article.

Infographic

Avocado vs Roselle infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 65% 18% 56% 0% 0% 16% 0.78% 0% 0%
Contains more PotassiumPotassium +133.2%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +40.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +75.9%
Contains more CalciumCalcium +1691.7%
Contains more IronIron +169.1%
Contains less SodiumSodium -14.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 40% 0% 4.7% 0% 2.8% 6.5% 5.8% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +509.1%
Contains more Vitamin B2Vitamin B2 +364.3%
Contains more Vitamin B3Vitamin B3 +460.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +20%
Contains more Vitamin AVitamin A +100%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Roselle DV% diff.
Vitamin B5 1.389mg 28%
Fiber 6.7g 27%
Monounsaturated fat 9.799g 24%
Fats 14.66g 0.64g 22%
Copper 0.19mg 21%
Calcium 12mg 215mg 20%
Vitamin B6 0.257mg 20%
Folate 81µg 20%
Vitamin K 21µg 18%
Vitamin E 2.07mg 14%
Iron 0.55mg 1.48mg 12%
Polyunsaturated fat 1.816g 12%
Saturated fat 2.126g 10%
Vitamin B3 1.738mg 0.31mg 9%
Potassium 485mg 208mg 8%
Vitamin B2 0.13mg 0.028mg 8%
Calories 160kcal 49kcal 6%
Zinc 0.64mg 6%
Manganese 0.142mg 6%
Magnesium 29mg 51mg 5%
Vitamin B1 0.067mg 0.011mg 5%
Choline 14.2mg 3%
Protein 2g 0.96g 2%
Vitamin C 10mg 12mg 2%
Phosphorus 52mg 37mg 2%
Carbs 8.53g 11.31g 1%
Vitamin A 7µg 14µg 1%
Selenium 0.4µg 1%
Protein per 100 calories 1.3g 2g N/A
Calories per 10 g protein 800kcal 510kcal N/A
Weight per 100 calories 63g 204g N/A
Unsaturated / Saturated Fat ratio 5.5 N/A
Net carbs 1.83g 11.31g N/A
Sugar 0.66g N/A
Starch 0.11g 0%
Sodium 7mg 6mg 0%
Tryptophan 0.025mg 0%
Threonine 0.073mg 0%
Isoleucine 0.084mg 0%
Leucine 0.143mg 0%
Lysine 0.132mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.097mg 0%
Valine 0.107mg 0%
Histidine 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
11% 87%
Protein: 0.96 g
Fats: 0.64 g
Carbs: 11.31 g
Water: 86.58 g
Other: 0.51 g
Contains more ProteinProtein +108.3%
Contains more FatsFats +2190.6%
Contains more OtherOther +209.8%
Contains more CarbsCarbs +32.6%
Contains more WaterWater +18.2%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  2. Roselle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168170/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.